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Four-Limbed Staff Pose

Chaturanga Dandasana

Chaturanga Dandasana is warming and strengthening posture that tones your core, triceps, chest, and back, while helping to prepare you for more challenging arm balances.

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Step By Step

  1. Begin in Plank Pose with your hands shoulder-width distance apart and your fingers spread wide. Press into your finger pads to take pressure off your wrists. Gaze slightly foward.
  2. Engage your pelvic floor muscles and engage your inner thighs.
  3. On an exhale breath, bend your elbows and lower your body towards the floor, until your shoulders are at elbow height. Keep your hips in line with your torso and legs, and your shoulders integrated on your back.
  4. Hover for a moment, and either release to the floor, or trasition to Upward Facing Dog.
Pose Name

Other Names

  • High to Low Push-Up
  • Low Push-Up


  • Builds heat and prepares you for more challenging arm balancing postures
  • Strengthens triceps and upper body muscles, as well upper back and deep core muscles
  • Increases strength and flexiblilty in wrists and forearms
  • Builds stamina and energy


  • Carpal Tunnel Syndrome or other wrist injury
  • Shoulder injury
  • Pregnancy (check with your doctor)


  • From Plank Pose lower knees down to floor. You can keep your knees down as you bend your elbows
  • You can practice this posture with a block in between your thighs to help you to engage more


Chaturanga Dandasana stimulates the Solar Plexus Chakra (Manipura) and can help the practitioner feel strong, empowered, and confident.